Long Jumping

Technique: The Run-Up

A run-up to a long jump is very important in the overall jump. One way athletes become familiar with their run is by starting at the jumping board, and then running the direction opposite the pit, and counting your steps. (Tip: Take enough steps that you reach your maximum speed but don't tire out completely and begin to decelerate.) Anywhere from 10-20 steps is perfect. Then, mark your steps with something such as a piece of tape or chalk, and try running back to the pit with that same number of steps. You may need to tweak the marker to search for the sweet spot. Make sure that you take into consideration which foot you step out first to begin the sprint, and the dominant food that will land on the jumping board. (Tip: Learn to run the same way every time. If your run-ups are inconsistent, marking will not help at all.) Some strategies to sprint faster are pumping your arms up, taking shorter strides, and managing your breathing patterns.

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A note from the author: Don't be discouraged if you can't find the perfect distance the first time! Try again and again!

Advice from the pros (Mike Powell): "I used a 20-stride approach - or a 10-cycle approach (a cycle being, just counting one foot). Most of the time I try to (teach jumpers) to start off with their jump foot, but some people have got to start off with their right (foot). That's why cycles are good, because a 19-step approach is the same thing as a 20-step approach. It's still 10 cycles... I would recommend for most of your high school athletes that you start them out with an eight-cycle, or 16-step, approach. ... Obviously you might have some great athletes, women or men (who can handle a longer approach)."